Steve's Shredding Story

[SkubaSteve89]

G'day ladies and gents! This is the story of my quest to become a fitness model, its something ive always wanted (and thanks to being an idiot in high school and a reluctance to commit 4-6 years of my life to uni degree im not even sure i want, one of the few jobs available to me that can pay good money). That being said i wont be able to comment on supplements etc im taking to achieve this goal, so i mean no disrespect but if i get asked questions about the fore-mentioned ill have to ignore them. Im currently recovering from a shoulder reconstruction in February and my shoulders healed to the point where, while still needing stretching, is stable in the socket and can handle weight training. It's been almost a year since ive worked it and my first lifts have shown the effect of time off. I also have suspected lateral compartment syndrome in my calves (will be getting tested next week) as well as lactic (overtight) hamstrings, so doing cardio is near impossible for me at this time. I look forward to taking as many people that i can on this journey, and hopefully it'll add some excitement to the drab dieting and (initially) disappointing lifts. Im also in competition with Lukef2000

Intro aside, i'll be doing up weekly posts, where a single post will consist of a week's progress which will be updated daily, to save you guys from scrolling down the pages. I've had my starting pics professionally taken and i was told that they shall arrive in the next few days. pics will only be updated after my 90 day transformation however, in interests of securing a sponsorship. I'll also post up pics of my meals for posterity as well as reviews on my weight training sessions.

Stats:
Height: 190cm/6ft 3
Weight: 92kg/202lbs
BF%: 24

Diet: High protein & very low carb and plenty of green veggies - will be switching to IF 6 weeks into the cut.
Staple Meals:
* Meal 1: 50g protein powder, 200ml lite milk, apple & banana
* Meal 2: 200g Tuna Omelet with 3 XL eggs, 1 serving of fresh green veggies + 1 carrot
* Meal 3: 250g pan-fried Basa fillets, 1 serving of fresh green veggies + 1 carrot
* Meal 4: 220-320g Chicken Breast Fillet (depending on the size of it from coles), 1 serving of fresh green veggies + 1 carrot

I also have either 300g lean beef mince or 250g Kangaroo steak or 4 lean mince beef patties with the usual serving of veggies , as well as a pre & post workout during the days i workout.

Starting pictures:

[SkubaSteve89]

Week 1:

Monday: Back & Biceps: As the first proper weight session since my surgery i decided to go light and focus more on seeing if i can maintain proper form and gauge how my shoulder performs. All weights used will be in KG

* Deadlift: 70: 12, 10, 8, 6 reps
* Bent Over Barbell Row: 45: 10, 6 reps (after this last one my hamstrings were killing me)
* Upright Row: 25: 6, 4 reps (my form was pretty bad on this one, my shoulders kept slipping forward and started to jerk the weight up using momentum - will address this next week)
* EZ Bar Curl: 20: 12, 12 reps (VERY disappointing that after a year off my strength has literally been halved on this lift, my left arm is also noticeably weaker - the side that had the reconstruction - will have to incorporate more isolation exercises to bring this back up to par)
* Dumbell Hammer Curl: 5's: 12, 12 reps (again very disappointing result - i haven't been this weak since i first started training in high-school)

Friday: Chest & Shoulders: Due to my legs being crippled from a disastrous attempt at cardio on wed i wont be training legs this week.
* Flat Dumbbell Bench Press: 12.5's: 12 (this was just to see if my shoulder held out and to judge the weight to use through the session)
20's: 10, 8, 6 reps (last set my left shoulder started to become noticeably weak)
* Dumbbell Fly: 10's: 12, 10 (really went slow on these ones, shoulder seemed to hold out though)
* Dumbbell Front Raise: 5's: 12,10 reps (very happy that my shoulder didn't slip forward and i was able to complete the sets with proper form)
* Dumbbell Lateral Raise: 5's: 12, 10

I decided not to hit triceps as my shoulders were pretty fatigued and i didnt want to push my luck. Week 1 Review: I dont know whats tougher; having to go back to lifting weight like a 15 year old girl or forcing all this damn food in my gut! Aaaaand that's week 1 folks!

[Lukef2000]

Subbed bro! Week ones over and it's 2kgs even!! That's good your shoulder Is holding up man! I did some cardio today... Lasted 10 minutes lol! How many days you lifting a week bro?

[SkubaSteve89]

Subbed bro! Week ones over and it's 2kgs even!! That's good your shoulder Is holding up man! I did some cardio today... Lasted 10 minutes lol! How many days you lifting a week bro?

haha yeah, i washoping for something like 4kgs but eh, it should start dropping off around week 6 when i start IF. yeah im thankful that nothing has gone wrong with the shoulder! ill be trying to do weight training 3 days a week with back biceps, chest shoulders triceps, and legs as my workout routine, just depends on how my legs hold up! i got my pics in, ill upload them to this page and our cutting comp tonight

[Lukef2000]

haha yeah, i washoping for something like 4kgs but eh, it should start dropping off around week 6 when i start IF. yeah im thankful that nothing has gone wrong with the shoulder! ill be trying to do weight training 3 days a week with back biceps, chest shoulders triceps, and legs as my workout routine, just depends on how my legs hold up! i got my pics in, ill upload them to this page and our cutting comp tonight

Yeah I was hoping for 3kg but 2.3 will have to do. IF is doing the trick for me. My body is starting to adjust to the fasting periods so in not getting overly cranky lol. Since you can't do much cardio you should throw in a full body routine in there as well to help burn off some fat. I do this quite often and it hurts lol.

[SkubaSteve89]

Week 2:
Monday:
* Deadlift: 90kg: 10, 8, 6, 6 reps
* Bent Over Barbell Row: 60kg: 4 reps
50kg: 10 reps
* Upright Row: 30kg: 8 reps
25kg: 8 reps
* Ez Bar Curl: 25kg: 12, 10 reps
* Dumbbell Hammer Curl: 10kg's: 8
7.5kg's: 12, 12
5kg's: 12

Review: much better form used on all these lifts, shoulder is stable throughout Range of Motion (ROM), cant wait to start increasing the weight from here on out!

Wednesday: Leeeegs!

* Squat: 62.5kg: 12, 10, 8, 6, 6, 6 Reps
* Deep Squat: 42.5kg: 6, 4 reps

Review: Definetly my least favourite day, thanks to my lactic hamstrings going to a 90 degree angle squatting is definitely painful, and deep squatting is torture! glad my legs held up to it, i just hope i can still walk tomorrow!

Friday: Chest, Shoulders, Triceps

* Flat Dumbbell Bench: 22.5kg's: 4 reps
17.5's: 8, 8, 6 reps
* Flat Dumbbell Fly: 12.5's: 8, 6 reps
* Dumbbell Front Raise: 5's: 12 ,12 reps
* Dumbbell Lateral Raise: 5's :12, 12 reps
* Tricep Kickbacks: 5's: 12, 12 reps
* Overhead Tricep Dumbbell Extensions: 5's: 12, 12 reps
* Tricep Bench Dips: 10, 8 reps

Review: Disappointing that my strength has dropped on my chest exercises, but considering ive been on a zero carb diet for almost 2 weeks i should have expected my strength to crash, will do proper carb cycling next week. Happy that my shoulder strength is still improving and my shoulder is stable throughout tricep exercises.

[Lukef2000]

Week 2:
Monday:
* Deadlift: 90kg: 10, 8, 6, 6 reps
* Bent Over Barbell Row: 60kg: 4 reps
50kg: 10 reps
* Upright Row: 30kg: 8 reps
25kg: 8 reps
* Ez Bar Curl: 25kg: 12, 10 reps
* Dumbbell Hammer Curl: 10kg's: 8
7.5kg's: 12, 12
5kg's: 12

Review: much better form used on all these lifts, shoulder is stable throughout Range of Motion (ROM), cant wait to start increasing the weight from here on out!

Wednesday: Leeeegs!

* Squat: 62.5kg: 12, 10, 8, 6, 6, 6 Reps
* Deep Squat: 42.5kg: 6, 4 reps

Review: Definetly my least favourite day, thanks to my lactic hamstrings going to a 90 degree angle squatting is definitely painful, and deep squatting is torture! glad my legs held up to it, i just hope i can still walk tomorrow!

Friday: Chest, Shoulders, Triceps

* Flat Dumbbell Bench: 22.5kg's: 4 reps
17.5's: 8, 8, 6 reps
* Flat Dumbbell Fly: 12.5's: 8, 6 reps
* Dumbbell Front Raise: 5's: 12 ,12 reps
* Dumbbell Lateral Raise: 5's :12, 12 reps
* Tricep Kickbacks: 5's: 12, 12 reps
* Overhead Tricep Dumbbell Extensions: 5's: 12, 12 reps
* Tricep Bench Dips: 10, 8 reps

Review: Disappointing that my strength has dropped on my chest exercises, but considering ive been on a zero carb diet for almost 2 weeks i should have expected my strength to crash, will do proper carb cycling next week. Happy that my shoulder strength is still improving and my shoulder is stable throughout tricep exercises.

Good to see you back doing legs bro! Are you doing anything for rear delts? Wouldn't stress about the weight tho I know you've got a little something organized to help with that :P

[gokix811]

Kangaroo steak sounds interesting! Good luck in your goals

[SkubaSteve89]

Good to see you back doing legs bro! Are you doing anything for rear delts? Wouldn't stress about the weight tho I know you've got a little something organized to help with that :P

haha cheers mang, i definitely prefer the leg press to squats but ive gotta make-do with what ive got! wont be doing any legs this week as ive got the compartment testing on my legs to be done this friday, nah i havent included any yet, ill do rear delts this week, i just wanted to take things easy since that was where most of the surgery was done in my shoulder. hahahaha no comment on that :P

[SkubaSteve89]

Kangaroo steak sounds interesting! Good luck in your goals

thanks for stopping by! Roo is actually very good for you especially if youre on a cut since its so high in protein and low in fat, the taste is...well..unique, a bit like lamb and beef and a chickeny aftertaste, sadly i wont be eating it anymore since every time i try to cook it and eat it i get pretty sick im hoping i wont dissapoint everyone and myself included at the end of this 90 day gig, i want that sponsorship!

[AaronJP1]

Subbed.

[Lukef2000]

thanks for stopping by! Roo is actually very good for you especially if youre on a cut since its so high in protein and low in fat, the taste is...well..unique, a bit like lamb and beef and a chickeny aftertaste, sadly i wont be eating it anymore since every time i try to cook it and eat it i get pretty sick im hoping i wont dissapoint everyone and myself included at the end of this 90 day gig, i want that sponsorship!

Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.

[SkubaSteve89]

Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.

haha i swear im the only white Australian that can stand the taste of it, ironically it seems to try and find its way out of me within an hour of eating it, and if you think roo is bad going down, try and think of the taste of it coming back up!

[gokix811]

Despite the fact that it's good for you it still tastes like ass. Ass mixed with something nasty that's hard to put hour finger on lol.

Haha gross! Despite the nutritional value if something tastes bad I won't be eating it. I'll add kale to this category too lol.

[Lukef2000]

Updates bro???

[SkubaSteve89]

Week 3:
Monday: Back, Biceps
Deadlift: 100kg: 4 Sets X 8, 6, 4, 4 Reps
Bent Over Barbell Row: 55kg: 1 Set X 8 reps 45kg: 1 Set X 12 Reps
Upright Row: 35kg: 2 Sets: X 8, 8 Reps
Olympic T-Bar row: 57.5kg: 2 Sets: X 12, 12 Reps
EZ Bar Curl: 30kg: 2 Sets X 12, 8 Reps
D-Bell Hammer Curl: 12.5kg's: 1 Set X 6 reps 10kg's: 1 Set X 8 reps

Review: Good strength increase from last weeks performance, form seems to be getting better as well. Wont be doing legs this week as my specialist will be doing initial testing on them to get an idea of whats wrong.

Friday: Chest, Shoulders Triceps
Flat Barbell Bench: 60kg: 2 Sets X 8, 5 Reps
Flat D-Bell Bench: 17.5kg's: 2 sets X 10, 6 Reps
Incline D-Bell Bench: 15kg's: 2 Sets X 6, 6 Reps
Flat D-Bell Fly: 10kg's: 2 Sets X 12, 12 Reps
Seated D-Bell Press: 10kg's: 2 Sets X 10, 8 Reps

Review: I decided to add in some old beta-alanine powder to my pre-workout to try and get me psyched up. this totally backfired, after my first set of Flat D-bell bench i was spewing my guts up on the toilet, tried to go on and finish but after the D-bell press i had to stop. Very disappointed in my lifts, i seem to be struggling to improve on my bench, hopefully this will improve in time.

[SkubaSteve89]

Week 4:
Monday: Back, Biceps, Abs
Deadlifts: 120kg: 1 Set X 4 Reps 100kg: 2 Sets X 8, 6 reps, 80kg: 1 Set X 8 reps
Olympic T-Bar Row: 60kg: 4 Sets X 12, 12, 12, 12 Reps
D-Bell Shrugs: 12.5kgs: 4 Sets X 12, 12, 12, 12 Reps
Ez Bar Curl: 35kg: 1 Set X 12 Reps 30kg: 1 Set X 10 Reps
D-Bell Hammer Curl: 15kg's: 1 Set X 6 Reps 10kg's: 1 Set X 10 Reps
Reverse Barbell Curl: 30kg: 1 Set X 8 Reps 25kg: 1 Set X 12 Reps
Planks: 2 Sets X 30 seconds TuT
Leg Raises: 2 Sets X 12, 12 reps
Crunches: 2 Sets X 30, 30 Reps

Review: Decided to really hit it hard after the appalling performance on friday; usually i have 2 minutes active recovery in between sets, decided to cut it down to under 60 seconds, and although i had to drop the weight down on my last set of deads i definetly felt it more, my back pumps were insane! Also need to go harder on my abs, theyve always been a huge weakpoint for me and my least favourite bodypart to train, even when i was at my lowest weight at 65kgs (for my height thats over 10kg's underweight) i didnt have much definition, and i definitely need a great set of abs if i want to be in the fitness industry thats for sure.

Friday:

Flat Barbell Bench: 70kg: 1 X 4 reps, 60kg: 1 X 6 reps, 55kg: 1 X 6 Reps, 45kg: 1 X 10 Reps
Incline Barbell Bench: 50kg: 1 X 6 Reps, 45kg: 1 X 5 reps, 40kg: 2 X 9, 8 Reps
Flat Dumbbell Fly: 15kg's: 1 X 7 reps, 10kg's: 1 X 11 Reps
Seated Dumbbell Press: 12.5kg's: 1 X 5 reps 10kg's: 1 X 7 Reps
Dumbbell Front Raise: 10kg's: 2 X 12, 10 reps
Dumbbell Lateral Raise: 5kg's: 2 X 12, 12 reps
Tricep Kickbacks: 5kg's: 2 X 12, 12 Reps
Tricep Dumbbell Extensions: 5kg's: 2 X 12, 12 reps
Tricep Bench Dips: 12, 10 reps

Review: happy that my chest strength is starting to increase, though i still wish i could start lifting a little more weight than what I'm currently doing, hopefully by then end of this cut ill be back to benching 100kgs again. Shoulder doesn't seem too bad during any of the movements so that's a plus as well.

[Lukef2000]

I'm seeing some nice strength increases from your starting point bro!! I may have asked you this already ( cant remember as I'm on night shift ) but why u only lifting three days a week?? Since cardio is trouble for you I'd be lifting more...

[SkubaSteve89]

I'm seeing some nice strength increases from your starting point bro!! I may have asked you this already ( cant remember as I'm on night shift ) but why u only lifting three days a week?? Since cardio is trouble for you I'd be lifting more...

haha cheers man! i only started doing 3 days a week to ease my shoulder back into weight training, this week im doing 5 days a week + IF

[SkubaSteve89]

Week 5:

Monday: Back, Abs
Deadlift: 120kg: 1 X 6 Reps, 100kg: 2 X 8, 7 reps, 80kg: 1 X 10 reps
Olympic T-Bar Row: 70kg: 1 X 8 Reps, 60kg: 3 X 12, 12, 12 reps
Dumbbell Shrugs Super set: 15kg's + 5kg's: 4 X 12 + 12 reps
Ez Bar Upright Row: 25kg's: 2 X 12, 10 Reps
Planks: 2 X 45 seconds
Leg Raises: 2 X 20, 20 Reps
Crunches: 2 X 30, 30 Reps

Review: Another increase in strength in my back workouts and pushing myself further training my abs (which i absolutely hate training - id rather do 60 second TuT Stiff Legged Deadlifts than any ab exercise). Hopefully i can hit the 200kg mark on my deadlift at the end of this transformation

Tuesday: Chest
Flat Barbell Bench: 70kg's: 1 X 6 Reps, 60kg: 2 X 10, 5 Reps, 50kg: 1 X 9 Reps
Incline Barbell Bench: 50kg: 1 X 5 reps, 45kg: 1 X 7 Reps, 40kg: 2 X 10, 9 Reps
Flat Dumbbell Bench: 20kg's: 1 X 5 reps, 15kg's: 1 X 9 Reps
Flat Dumbbell Fly: 15kg's: 1 X 5 reps, 10kg's: 1 X 12 reps

Review: Chest is slowly getting there, would love to have racked up 8 reps on the 70kg's but oh well, slow n steady.

Wednesday: Squattin' Time!
Barbell Squat: 70kg's: 1 X 12 Reps, 65kg: 1 X 12 Reps, 60kg: 2 X 12 Reps
Front Squat: 35kg's: 4 X 12 12 12 12 Reps
60 second TuT Squat: 35kg's: 4 X 12 ,12, 12, 12 Reps

Review: Blasted legs today! those TuT sets really nailed my legs, my legs felt wobbly all night. Hope im not too sore tomorrow!

Friday: Shoulders & Arms

Seated Machine Press: 80lbs: 4 Sets X 12, 12, 10, 8 Reps
Tricep Kickbacks: 7kg's: 4 Sets X 12, 12, 12, 12 Reps
Bicep Cable Curl: 60lbs: 3 Sets X 12, 12, 10 Reps 50lbs: 1 Set X 12 Reps
Dumbbell Lateral Raise: 7kg: 4 Sets X 12, 12, 12, 12 Reps
Tricep Cable Pushdowns: 70lbs: 1 Set X 12 Reps 60lbs: 3 Sets X 12, 12, 12 Reps
Bicep Cable Curl: 60lbs: 1 Set X 12 Reps 50lbs: 2 Sets X 12, 10 Reps 40lbs: 1 Set X 12 Reps
Seated Machine Press Drop Set: 80 60 40lbs X 12, 9, 7 Reps
Tricep Cable Pushdown Drop Set: 70 50 30lbs X 10, 9, 12 Reps
Bicep Cable Curl Drop Set: 60 40 20lbs X 8, 6, 12 Reps
Reverse Cable Curl Drop Set: 50 30 10lbs X 5, 6, 9 Reps

Review: Went up the coast for the weekend so had to make do with the womens dumbbell rack and pinloaded machines. Decided to make it a pump set and by the end of the session i couldnt even get my shirt off my arms and shoulders were that fatigued. had massive pumps throughout the drop sets, would definetly recommend these as a finisher to any workout.